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Barbell Medicine Podcast
Episode #258: December 2023 Research Review
Dec 6, 2023
Hosts review latest research on spot reduction and artificial sweeteners, discuss misconceptions and limitations of spot reduction in fat loss, delve into the effects of abdominal endurance exercises vs. treadmill running on body composition, explore the concept of spot reduction in training, discuss advantages of weightlifting belts and the challenges of maintaining a healthy diet during the holiday season, and discuss different types of non-nutritive sweeteners and their use in whey protein supplements.
43:31
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Quick takeaways
- Spot reduction exercises like crunches do not lead to significantly more fat loss in the abdomen compared to running.
- Consuming non-nutritive sweetened beverages does not uniquely hinder weight loss and can be included in a health-promoting dietary pattern.
Deep dives
Spot reduction paper: Crunches and fat loss
A study examined the concept of spot reduction, specifically whether doing crunches could lead to more fat loss in the abdomen compared to running. The study involved untrained individuals performing 2,000 crunches per week for 10 weeks. While the crunch group did experience more fat loss in the abdomen compared to the running group, the difference was not statistically significant. It was also noted that exercise in general tends to reduce visceral adipose tissue preferentially over subcutaneous fat.
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Discover
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